Lifestyle Changes to Manage Menopause

You may need to make some lifestyle changes that will help you maintain good health after menopause. Remember that the risk of heart disease and osteoporosis increases as you age. Some easy lifestyle changes may help reduce menopause symptoms and improve overall health.

Heart Health

You can reduce your risk of heart disease, stroke, and even some cancers by taking care of your heart.

If you smoke,
quit
—Smoking is the number one preventable cause of premature death

Eat a healthy diet—Increase intake of fruits, vegetables, and whole grains. Your diet should be low in saturated and
trans
fats.

Exercise regularly—Aim for 30-60 minutes of exercise every day. It releases chemicals in your brain, which make you feel better.

Manage stress—Stress comes from every aspect of life. Learn to relax and find time for yourself. This includes exercise and other pleasurable activities. Some relaxation techniques include meditation, deep breathing, progressive relaxation, yoga, and biofeedback.

Bone Health

Your body replaces bone tissue on a regular basis. With menopause and aging, bone loss speeds up which makes it harder to replace. This can lead to a osteoporosis. You can reduce your risk of osteoporosis by getting 1,200-1,500 mg of calcium and 800 units of vitamin D each day.

You can also get vitamin D with sun exposure. Be sure to limit how much time you spend in the sun. You only need a few minutes at a time a few days a week.

Talk to your doctor before you take any supplements with vitamin D or calcium.

Improve Sleep

Here are some ways to improve sleep:

Get on a regular sleep schedule

Reduce noise, temperature, and light in the bedroom

Avoid caffeine, nicotine, and alcohol before bed

Eat a light dinner and avoid heavy evening meals

Limit Caffeine and Alcohol

Cutting back on caffeine may reduce symptoms of anxiety and insomnia. It may also reduce the loss of calcium from your body and reduce your risk of other health problems. You can drink alcohol in moderation. Moderation is 1-2 drinks a day.

Stay Cool

If you are having hot flashes, try making a diary of when they happen and what seems to trigger them. This may help you find out what to avoid. Otherwise:

When a hot flash starts, go somewhere that is cool.

Sleeping in a cool room may keep hot flashes from waking you up during the night.

Dress in layers that you can take off if you get warm.

Use sheets and clothing that let your skin breathe.

Carry a small, battery-operated fan in your briefcase or purse.

Try having a cold drink like water or juice at the beginning of a hot flash.

Drink to your health at menopause, or not?
North American Menopause Society
website. Available at:
http://www.menopause.org/for-women/menopauseflashes/drink-to-your-health-at-menopause-or-not. Accessed April 18, 2013.

Staying healthy at menopause and beyond.
North American Menopause Society
website. Available at:
http://www.menopause.org/for-women/menopauseflashes/staying-healthy-at-menopause-and-beyond. Accessed April 18, 2013.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.